Procrastination - The dirty little secret!

Procrastination is a huge stress generator....the more we put a task off, the less time we have to complete the task and the more stress about it. But what do we do? We put it off again and again, saying things like"I've still got time" or "I'll do it tomorrow" and of course we don't! We push it back until we are stressed and panicking about a task which really wasn't that difficult, but now seems like a mountain to climb.


Write down your goal and give yourself a deadline. A goal without a deadline can be put off indefinitely.

Break your goal into small pieces. The bigger your goal/change you want to make, the more quickly it can overwhelm you. If your goal feels daunting, break it into manageable, bite-sized steps. Remember, you don’t have to know every step of the way; just the next few steps immediately ahead. Your next steps will become obvious as you move along.

Visualize the future you want. Imagine the emotions you will feel. Picture yourself in a favourite place celebrating what you’ve accomplished. Imagine those who love you most celebrating your success.

Harness fear. Fear is a powerful emotion that can keep us mired in excuses but you can harness it in your favour. Write down how you will feel a year from now if you do nothing. Be brave and really honest with yourself about the cost of continued inaction.

After all, if nothing changes, nothing changes!

Build accountability. Enlist a support team or an accountability partner to help keep you focused and on track. Set up a time to check-in regularly and let them know ways in which they can help. For instance, to remind you of past accomplishments, and why you set about making these changes in the first place.

Reward progress. Set up a reward system to ensure you celebrate progress and small successes as you go along. Whether a fun activity with friends, or a treat for yourself, make it something that acknowledges your progress and effort.

Embrace Imperfection. Don’t get caught up trying to make everything perfect as you go. Just start and get the basics done. Details can be added later. Once the framework is set, it’s much easier to complete a task.

Act bravely daily - Starting today. Building momentum is crucial as you start out. So commit to stepping out of your comfort zone at least once per day. Beginning today - before your fear-laden excuses, disguised as sheer laziness, kick in again.


Most of the tasks that you procrastinate on aren’t actually difficult to do — you have the talent and skills to accomplish them — you just avoid starting them for one reason or another.

The 2–Minute Rule overcomes procrastination and laziness by making it so easy to start taking action that you have no excuse.

If it takes less than two minutes, then do it now.

It’s surprising how many things we put off that we could get done in two minutes or less.

E.G. washing your dishes immediately after your meal, tossing the laundry in the washing machine, cleaning up clutter, making an appointment, sending that email, calling a client…

If a task takes less than two minutes to complete, then follow the rule and do it right now.

Follow these guidelines and stop procrastination in its tracks!

The Wellbeing Way - Putting Your Mental Health First